I've been studying and trying to figure out this vo2 max thing. when you trained to raise yours...what was your level and what level did you get to by training what way and for how long jacko?
eg - you did the 16min shuttle session 2x weekly for 8 weeks and you went from a 15.1 to 16.1 on the yoyo.
did you lose any weight, change diet or change anything at all while you were training that would increase your vo2 and if so - please describe.
lastly - did you try and beat your previous work rate each training session...log it and beat it by 3% each time, etc as an example?
thanks
Last year at this time I got 18.2 if memory serves. This year I got 19.1. That's with about a month of doing shuttle run based training with an eye on the fitness tests.
This also comes as part of a general effort over the close season to increase fitness and lose some weight, so difficult to say exactly what effect that specific training has had. Diet has changed over that time (far less carbs, far more veg instead) and I have lost several kilos, but that's more down to diet than this training.
As far as work rate goes, I ensure I hit 90% max heart rate about mid-way through the session and keep getting up to it (and beyond) during the run phases. That doesn't always equate to more shuttles run (I have good days and bad days) but it does mean I'm putting the work in!
